Creatine for Women During Perimenopause and Postmenopause: A Potential Ally

Creatine, a compound that’s gained substantial attention within the athletic community for its ability to enhance physical performance and muscle mass, is stepping into the spotlight for a different reason. Emerging research suggests that creatine could offer significant benefits for women undergoing perimenopause and postmenopause, periods marked by considerable hormonal changes and associated challenges.

Understanding Perimenopause and Postmenopause

Perimenopause is the transition phase leading up to menopause, characterised by fluctuations in menstrual cycles and hormone levels, particularly oestrogen and progesterone. Postmenopause follows menopause, the point at which a woman has not menstruated for 12 consecutive months. These stages can bring various symptoms, including hot flashes, mood swings, weight gain, and a decrease in bone density and muscle mass.

The Role of Creatine

Creatine is best known for its ability to increase phosphocreatine levels in your muscles. In simpler terms, this means it helps your muscles produce energy more efficiently, especially during short bursts of high-intensity activities like weightlifting, sprinting, or explosive movements.

But it is not just about sport. It also has potential benefits for supporting the health of perimenopausal and postmenopausal women in several ways:

Muscle Mass and Strength

One of the challenges women face during perimenopause and postmenopause is the loss of muscle mass and strength, partly due to declining oestrogen levels. Creatine supplementation can help counteract some of this by improving muscle function and promoting lean body mass. This is crucial for maintaining physical strength, balance, and overall quality of life. This should be combined with some kind of resistance training such as going to the gym or doing bodyweight exercises at home.

Bone Health

Creatine may also play a role in supporting bone health. Research indicates that creatine supplementation, in conjunction with resistance training, can have a positive impact on bone density. This is particularly important for postmenopausal women, who as they age are at an increased risk of osteoporosis and fractures due to a decline in bone density following menopause.

Metabolic Benefits

Additionally, creatine has been linked to potential metabolic benefits, including the regulation of blood sugar levels. This is relevant for perimenopausal and postmenopausal women, who may experience changes in glucose tolerance and an increased risk of developing type 2 diabetes.

Cognitive Function

Emerging evidence suggests that creatine supplementation might also support cognitive function, which can be affected by the hormonal changes during perimenopause and postmenopause. Improvements in memory, alertness, and task performance have been observed, highlighting another dimension of creatine’s potential benefits for women during these stages, especially if they are experiencing “brain fog”.

Considerations for Supplementation

While the benefits of creatine are promising, it’s important for women to consider the right approach to supplementation. A typical recommendation includes starting with a low to moderate dose (e.g., just 3-5 grams once per day) to assess tolerance and effectiveness.

There’s generally no need for a loading phase, as often suggested for athletic performance enhancement (where you take around 5 grams four to five times a day or around five to seven days). So don’t do this.

It’s also crucial to stay well-hydrated and to consult a healthcare provider before starting any new supplement, especially for individuals with existing health conditions or concerns.

Research

Here are some research studies or information sources that support the benefits of creatine supplementation for women during peri- or post-menopause:

Creatine Supplementation in Women’s Health: A Lifespan Perspective – This review suggests that creatine supplementation can be effective for improving strength and exercise performance in pre-menopausal females. It also highlights the potential benefits in skeletal muscle size and function for post-menopausal females when consuming high doses of creatine, especially when combined with resistance training.
A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health – This study found that while creatine supplementation did not affect bone mineral density (BMD), it improved some bone geometric properties at the proximal femur in postmenopausal women. The supplementation, along with exercise, also showed benefits in maintaining lean tissue mass compared with a placebo.
Creatine For Women: Research Says it Can Support Mood, Muscle, Strength, and Longevity – This article discusses how peri and post-menopausal women may benefit from creatine supplementation due to the reduction of estrogen, which affects creatine kinase activity. It highlights creatine’s role in energy mobilization, metabolism, and athletic performance, suggesting that supplementation can counteract menopause-related decreases in muscle, bone, and strength by reducing inflammation and oxidative stress.

For women navigating perimenopause and postmenopause, creatine supplementation offers a potential avenue for supporting muscle and bone health, metabolic function, and cognitive performance. As research continues to unfold, creatine may become an increasingly important tool in the holistic management of menopausal health challenges. So consider adopting a balanced approach that includes regular physical activity, a nutritious diet, and possibly creatine supplementation.

The information provided in this article is for educational purposes only and is not intended as medical advice; always seek the advice of a medical professional before making any changes to your health regimen.